Gluten-sensitivity and celiac disease are serious health issues that are best managed with a strict gluten-free diet. Gluten is a general name for the protein that helps foods maintain their shape, similar to a glue. It is found in wheat, rye, barley, and triticale.[1] Unfortunately, determining if a product contains gluten is not always a straight-forward process. Some products are labelled as “gluten-free” and those are typically safe to consume, but most products don’t have that label, including many candies. Armed with the right knowledge, you can make informed choices about gluten-free candy.

Steps

Method1

Reading Candy Labels

1

Look for a gluten-free label. Non-Celiac Gluten Sensitivity (NCGS) is a disorder that causes symptoms after ingesting gluten-containing food in people who do not have Celiac Disease or a wheat allergy.[2] Even for those who do not have Celiac disease or NCGS, following a gluten-free diet is becoming more popular, which has inspired some food and beverage companies to put “gluten-free” on the packaging of their items. When a candy clearly states on its packaging that it is gluten-free, it is probably safe for you to consume. As long as a packaged product contains less than 20ppm of gluten, the FDA allows the company to use the “gluten-free” label.

To be safe, you should still read through the list of ingredients on the candy’s packaging for any red flags.

Keep in mind that an item labelled as “wheat-free” doesn’t always mean it is gluten-free.[3]

2

Check for an allergen listing. This information is usually located near the ingredient listing. Avoid any product that states it “contains wheat” in the allergen listing. This is not a fool-proof method, unfortunately. Just because an item has no allergen listing on its package does not necessarily mean it’s gluten-free. However, a “contains wheat” label will tell you when you should avoid something.

Many gluten-sensitive people cannot eat barley and rye. However, these two items are not required to be listed as allergens.

Read the ingredients list thoroughly. Becoming an excellent label reader is your first line of defense for avoiding gluten. The four major red flags to look for in the ingredients are wheat, barley, rye, triticale, and oats due to cross-contamination (unless they are labeled as gluten-free oats).[5] Once those have been ruled out, you need to look a little deeper for hidden sources of wheat. “Caramel color” is sometimes made from barley or other grain products. “Dextrin” and “maltodextrin” may contain wheat. “Graham” is a wheat derivative, as well as “malt.” A listing of “starch” is safe to consume, but “wheat starch” is not.

Look for malted barley flour, malted milk or milkshakes, malt extract, malt syrup and malt flavoring in the ingredients. If any of these are found, avoid the item.[6]

Although less likely to be found in candy, it never hurts to confirm the following are not listed as ingredients – wheat flour, bulgur, couscous, dinkle, durum, einkorn, emmer, fu, graham, kamut, seitan, semolina, wheatberries and spelt.

4

Avoid it if you’re unsure. If you’re on a strict gluten-free diet and you cannot confirm the ingredients in a candy product, it is better and safer for you to avoid it. If a list of ingredients isn’t provided at all, definitely think twice about consuming it. Even a food item that you know never contains gluten may have had a recent recipe tweak. Inquire and if you can’t confirm, avoid the product.[7]

Method2

Selecting Candy without Packaging

1

Look for candy that is known to be safe and gluten-free. Not all candies come with convenient packaging, especially in specialty candy shops or at events. However, there are some candies that are typically considered safe to consume. Keep in mind that there is still a chance these items may contain gluten. However, they are widely known to almost always be gluten-free.[8]

Choose a basic lollipop. As long as the lollipop doesn’t have any special fillings, it should be safe for consumption. If it does contain a filling, like bubblegum, avoid it – some bubblegums are known to contain gluten. Plain, regular lollipops are typically gluten-free and probably safe to consume.[9]

3

Select pure dark chocolate. Dark chocolate is generally always gluten-free because it mostly contains only fats and sugar. Look for dark chocolate with the highest cocoa percentage, since these are considered to be safer. Do not choose dark chocolate candy that has any kind of flavorings or additives. The safest option is pure dark chocolate.

Fruits, nuts and a variety of spices are the most common additives to look out for.[10]

4

Go with hard candy mints. Plain hard candy mints, such as most peppermints and spearmints, are usually gluten-free and safe to consume. This does not include mint-flavored candies, however. To be safe, any kind of mint outside of plain hard candy mints should probably be avoided.[11]

Method3

Finding Other Sources for Gluten-Free Candy

1

Research online for a gluten-free candy list. There are several gluten-free candy lists online and most of them have been reviewed by board-certified physicians. These lists are typically updated every year, especially right before Halloween, so they are quite trustworthy. Consulting one of these lists can help you make informed decisions when it comes to choosing gluten-free candy.[12]

Definitely check the lists you find to confirm they were reviewed by professionals.

2

Purchase gluten-free candy from a specialized vendor. There are vendors that cater specifically to gluten-sensitive people by carrying a full stock of candy that is safe for them to consume. Some have store-fronts, but most of them are online vendors. Do a bit of research and try a few of the companies out. You may find a gluten-free candy that you love through one of these shops, since they have products that typically aren’t sold elsewhere.

3

Make your own gluten-free candies and chocolates at home. Check out some of the celiac-related websites, as well as a few popular cooking websites, for gluten-free candy recipes you can try out in your own kitchen. You will have peace of mind knowing your homemade candies and chocolates are absolutely gluten-free and safe to consume – and you may discover you have a knack for candy-making!

Check out the Celiac Support Association's website for recipes and other helpful information.